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Calvin S

Wednesday 6/26/13

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Wednesday 6/26

AM LCM and PM SCY + Crossfit

AM swim:

3x
300 swim w/ fins + snorkel
4x50 @ :10 rest kick/drill
8x25 @ :30 FR w/ over kick breathe every 4

6x100 @ 2:15 "Rouse 100s"
100 EZ

2x200 @ 3:00 50 FL/50 FR
8x50 @ :45 BK
8x50 @ :50 BR
4x100 @ 1:20 FR last 25 FAST
2x200 @ 3:00 50 FL/50 FR

6x50 @ :45 A.R.

Total: 5100

Crossfit:

Strength W.O.D.:
4x5 push-press
5 @ 65
5 @ 95
5 @ 115
5 @ 135

W.O.D.:
4x
:15 L-sit
:30 windmills
:30 reverse sit-up
:30 wide plank
:30 bicycles

PM swim:

400 swim
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M.

6x75 @ 1:15 k/dr/bld
8x25 @ :40 V.S.

4x25 @ :20 FR kick w/ board
50 EZ
6x25 @ :20 FR kick w/ board
50 EZ
8x25 @ :20 FR kick w/ board
50 EZ
10x25 @ :20 FR kick w/ board
200 EZ

4x (RD4 w/ fins)
4x power tower pull (6 strokes ONLY for FR/BK, 3 strokes for BR/FL)
50 dive FAST
RD1 BR: 29.7
RD2 FR: 23.8
RD3 BR: 29.1
RD4 FR: 20.4

3x
1:00 V.K.
25 kick under H2O FAST
25 EZ
50 dive 0 breaths (did FL/FL/FR by round)

Total: 3200

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Swim Workouts

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